I used to do ballet (looooong time ago) and contortion (last year) so I love stretching! =D I'm pretty flexible naturally so I guess I find it easier than most, but there are times I feel like I've let myself go and here are a few things I do to get myself back up to speed (the cats are my bullet points ;D):
🐱 First rule: every stretch should ALWAYS be held for 30 seconds!
🐱 Second rule: on finding your working stretch level... if you can't hold it for 30 seconds, you CAN'T stretch that far yet! Take it down a little and do what you consider to be a really easy version (for example, sit down and instead of grabbing your feet, which you may only be able to hold for 10 seconds, just touch the tips of your toes, which you can do for the whole 30). Then next time, go half an inch further. Do this up to 5 times (ie maximum of 2.5in further than where you started.) and even if you feel like you can go further, don't. The next day, start somewhere in the middle of where you were and work your way up again. Eventually you'll reach a point where you can feel yourself stretching about as far as you can without pain - this is your working stretch level. You might have reached this on your first day; that's fine. You do this for 5-7 days and then take it another 0.5-1in further for the next run 🙂 so in summary:
Level 1) the easy stretch. You do this on day 1 for 30 seconds.
Level 2) half an inch further. You do this after your L1 stretch for 30 seconds if you can. For this level and all others, if you can't hold it for the whole 30 seconds, you go back to the level before.
Level 3) half an inch further than level 2 - 30 seconds if you can
Level 4) half an inch further than level 3 - 30 seconds if you can
Level 5) half an inch further than level 4 - 30 seconds if you can. This is your MAX for day 1!
Then on day 2, if you've already discovered your working stretch level, you do that for the 30 seconds. If you haven't (ie if you easily held levels 1-5 for 30 seconds each) then on day 2 you start at level 3, and progress to level 7 (in the same manner of adding just a little more stretch every time).
The half inch isn't an exact measurement, especially considering that every stretch is different, just an idea of how to increase your stretches 🙂
🐱 Third rule: stretch every other day! The resting period applies to stretching too - I used to stretch every day 3 times a day but I'm not sure if that's really the proper way to do it. I also found having a rest day to be good for my muscles to rejuvenate though, so considering I'm not a doctor or fitness instructor it's probably best to stick to that one lol.
🐱 Fourth rule: if you can't stretch all the way, get some help! I'll use the example of sitting down and touching your toes again. When I first started contorting, I couldn't reach my toes, and I think there was a lot more contortion going on in my face than anywhere else -_- so I used a belt to help me. If you can get a cheap fabric belt, you can mark it to check your progress - this is useful for figuring out where those half inches are! Stand on it with your feet fairly close together like they would be in the stretch, and mark the outside of your feet. Then put about 10in of markings from each of those marks, in inches and half inches or something similar. If you number them it'll be easier to see where you're at when you're using it for stretching.
🐱 Fifth rule: stretch from different angles! You won't always realise but you can be stretching different muscles when you think you're not. For example, sitting down and stretching for both feet is different to stretching for just one at a time - I always find it easier to stretch for one at a time because my muscles are more flexible that way. You gotta do both, otherwise you'll try to do something else (like a split on the pole) and realise you haven't actually stretched as much as you need to. Also in this example is stretching on things like a chair (where you put your foot on the chair and reach for it or something) because it'll angle your other leg differently, etc. Look for different stretches online that you can use.
🐱 Sixth rule: hot massages!! I love to soften up after a good stretch with a massage or a hot bath. I also stretch near the radiator sometimes lol, not sure if that's good or bad. But a massage is always good - and it'll help get rid of cellulite ;D I'm not exactly model material yet, but I used to be made of orange peel, and since I've been massaging it's definitely improved! Be gentle and use circular movements etc. And get an amazing moisturiser or oil blend to do it with, just because 😀
🐱 Seventh rule: repeat your stretches! Try to do each one a few times (maybe 5) a session. So you'll get 2.5mins total out of each stretch without ruining your muscles. And remember to always note your progress, and remember what you've achieved 👍 good luck!
